Gym and fitness (73 Viewers)
- Thread starter HelterSkelter
- Start date
I already eat that, actually more chicken breast than fish mostly because I don't have time to prepare it and I'm not very big fan of tuna fish.
This gainer I drink is awesome, it have calories and sugar but not big percentage, and I take it only after work out, and I take protein shake 2 hours after breakfast and before bed along with banana.
I'm really satisfied at the moment, I was thinking of taking some supplement but now I decided not to, mostly because lack of funds.
This gainer I drink is awesome, it have calories and sugar but not big percentage, and I take it only after work out, and I take protein shake 2 hours after breakfast and before bed along with banana.
I'm really satisfied at the moment, I was thinking of taking some supplement but now I decided not to, mostly because lack of funds.
Gainers work, but it's a 'dirty' way to bulk, imo.
4 100g Yogurt, banana, 10 strawberries, 1 package of oatmeal, 2 table spoons of natural peanut butter, protein poweder, 1 cup of milk = 930 calories, 18 g of fat (16g of the 18g are the good fats), 61g of protein.
Alot cleaner and healthier than those 1000 calorie gainers that contain a bunch of artificial sugar and other crap.
4 100g Yogurt, banana, 10 strawberries, 1 package of oatmeal, 2 table spoons of natural peanut butter, protein poweder, 1 cup of milk = 930 calories, 18 g of fat (16g of the 18g are the good fats), 61g of protein.
Alot cleaner and healthier than those 1000 calorie gainers that contain a bunch of artificial sugar and other crap.
I don't think it's easier way, but it's much simpler and less expensive.
However I think that protein shake is enough for anyone who isn't too skinny and don't have problems in gaining weight. I took gainer just to try it, and I'm not using like they are reccomending, I'm taking about 2/3 of recommended dose.
Here is the table of supplement that I take.
View attachment 38358
However I think that protein shake is enough for anyone who isn't too skinny and don't have problems in gaining weight. I took gainer just to try it, and I'm not using like they are reccomending, I'm taking about 2/3 of recommended dose.
Here is the table of supplement that I take.
View attachment 38358
Hey guys I need some serious help. Listen, I stopped going to the gym since the last 2 years, which made me lose a good-shaped body I used to have (Thanks to fast food). Now, my bench muscles transformed into slight man boobs. I can't wear my preferred t-shirts because of the sudden growth of my nipples 
. How can I remove these tons of fats everywhere especially in my bench muscle which has become 70% of it fats. Please guys I need serious help I'm not used to have such an ugly body.
. How can I remove these tons of fats everywhere especially in my bench muscle which has become 70% of it fats. Please guys I need serious help I'm not used to have such an ugly body.
lots of cardio, plus a good weight based workout really. Stay away from fat foods and cut your calorie intake.
Cardio will make you lose body fat all over the body.
also consider taking a fat burning supplement. There are quite a few on the market with good reviews and each work differently. Do a bit of research on them.
Cardio will make you lose body fat all over the body.
also consider taking a fat burning supplement. There are quite a few on the market with good reviews and each work differently. Do a bit of research on them.
Hey guys I need some serious help. Listen, I stopped going to the gym since the last 2 years, which made me lose a good-shaped body I used to have (Thanks to fast food). Now, my bench muscles transformed into slight man boobs. I can't wear my preferred t-shirts because of the sudden growth of my nipples . How can I remove these tons of fats everywhere especially in my bench muscle which has become 70% of it fats. Please guys I need serious help I'm not used to have such an ugly body.
. How can I remove these tons of fats everywhere especially in my bench muscle which has become 70% of it fats. Please guys I need serious help I'm not used to have such an ugly body.
You can't target fat unfortunately. Back in the day, when I was a little more chubby, people in my rowing crew nick named me Lobster.. because all the fat went to my arse. Theres a bit info you didn't need to know. I recommend cardio, combined with cardio, in conjunction with push ups. While you're getting lean just do push ups everyday so you don't obsess with gaining muscle which will distract you from your goal of fat loss. The push ups may give your chest a bit of shaping too.
For fat loss I recommend interval training. It consists of short bursts of exercise. I do it once a week.
30 seconds hill sprint --> REST 30 seconds --> jump squats --> REST --> hitting punching bag.
You can pretty much do any exercise that's going to increase your heart rate significantly though (may include skipping etc.). You should always aim to beat yourself each exercise, you're trying to go as hard as you possibly can here.
EDIT: Diet. I didn't mention. Well I won't go on and on. Stay away from fats and sugars etc. You'd be surprised how easy it actually is. And try not to eat carbohydrates within a few hours before you go to bed. Eat whole grain bread not white. Lots of protein all the time but especially at night or after your work out. Fibre and water are a great way to fill you up and they have no calories.
And don't be ashamed of those nips.
I can't agree with you there Lion. For over weight people, a fat burning supplement won't do any good. Not physically but mentally. It creates another excuse to eat badly and they begin to think the supplement will do the work for them.
I recommend fat burning supplements only to those who are already on a strict diet and have only that little bit of body fat that they want to see gone for a more toned look in their physique.
I recommend fat burning supplements only to those who are already on a strict diet and have only that little bit of body fat that they want to see gone for a more toned look in their physique.
To all Juvez-fitness-freaks:
The heart rate frequency (HR) or pulse is recorded in beats per minute.
Maximum Heart Rate Frequency
The maximum heart rate (max HR) is the highest frequency possible, achived at total exhaustin during physical performance. Some factors that can influence max HR are age, weight, sex and fitness level. The best way to determine your max HR is a stress test.
The max HR can also be estimated with the aid of a mathematical formula:
Men: 210 - 'half age' - (0.11 x 'personal weight in kg') + 4
Women: 210 - 'half age' - (0.11 x 'personal weight in kg')
Note: To convert weight from lb to kg multiply by 2.2.
The correct training pulse
The training zone is the range in which the heart rate frequency should fluctuate during effective and targeted training. Three training zones can be classified from a sports medicine perspective:
HZ (Health-Zone):
Health 55-70% of the HR max.
Orientation: General welness and weight reduction.
This zone is commonly referred to the 'fat burning' zone. At this intensity, the body readily burns fat and carbohydrates for energy.
FZ (Fitness-Zone):
Fitness 70-80% of the HR max.
Orientation: Advanced fitness, aerobic conditioning.
Training is considerably more intensive in the Fitness-Zone. Energy is primarily generated from the combustion of carbohydrates.
PZ (Power-Zone):
Performance 80-100% of HR max.
Orientation: Competitive training.
The training in the Power-Zone is very intensive and should only be performed by trained individuals.
Conclusion: For quality training, buy yourself some heart rate monitor.
The heart rate frequency (HR) or pulse is recorded in beats per minute.
Maximum Heart Rate Frequency
The maximum heart rate (max HR) is the highest frequency possible, achived at total exhaustin during physical performance. Some factors that can influence max HR are age, weight, sex and fitness level. The best way to determine your max HR is a stress test.
The max HR can also be estimated with the aid of a mathematical formula:
Men: 210 - 'half age' - (0.11 x 'personal weight in kg') + 4
Women: 210 - 'half age' - (0.11 x 'personal weight in kg')
Note: To convert weight from lb to kg multiply by 2.2.
The correct training pulse
The training zone is the range in which the heart rate frequency should fluctuate during effective and targeted training. Three training zones can be classified from a sports medicine perspective:
HZ (Health-Zone):
Health 55-70% of the HR max.
Orientation: General welness and weight reduction.
This zone is commonly referred to the 'fat burning' zone. At this intensity, the body readily burns fat and carbohydrates for energy.
FZ (Fitness-Zone):
Fitness 70-80% of the HR max.
Orientation: Advanced fitness, aerobic conditioning.
Training is considerably more intensive in the Fitness-Zone. Energy is primarily generated from the combustion of carbohydrates.
PZ (Power-Zone):
Performance 80-100% of HR max.
Orientation: Competitive training.
The training in the Power-Zone is very intensive and should only be performed by trained individuals.
Conclusion: For quality training, buy yourself some heart rate monitor.
http://blog.newsweek.com/blogs/theh...op-doing-sit-ups-why-crunches-don-t-work.aspx
I feel as though I've wasted a lot of time and effort... MEH!
I feel as though I've wasted a lot of time and effort... MEH!
Fear not xXx. Crunches are still a good way to keep a good looking six pack. You do, however have to do certain exercises that strengthen the "transverse abdominius" also referred to as the 'core'.
Its important for the sake of your back that you have a strong core but you won't see a real visible difference. Keep doing your crunches and leg raisers etc. if you want a good looking mid section. BUT, like the article says, its not a good idea to bend your back over a medicine ball. Personally I think that normal crunches won't do you much damage and 'rope pull down' cable crunches are even safer and more effective once you're more advanced.
If you're really worried about your back though. Do 'core' workouts. Here are some good examples of those .
Its important for the sake of your back that you have a strong core but you won't see a real visible difference. Keep doing your crunches and leg raisers etc. if you want a good looking mid section. BUT, like the article says, its not a good idea to bend your back over a medicine ball. Personally I think that normal crunches won't do you much damage and 'rope pull down' cable crunches are even safer and more effective once you're more advanced.
If you're really worried about your back though. Do 'core' workouts. Here are some good examples of those .
That's not necessarily true. There are a lot of core workouts. The fun part of core workouts is that you really feel your posture improving. The only part I don't like about it, is that it doesn't really make your abs look great. It makes them lean and strong, but you don't really get that huge sixpack.
Fear not xXx. Crunches are still a good way to keep a good looking six pack. You do, however have to do certain exercises that strengthen the "transverse abdominius" also referred to as the 'core'.
Its important for the sake of your back that you have a strong core but you won't see a real visible difference. Keep doing your crunches and leg raisers etc. if you want a good looking mid section. BUT, like the article says, its not a good idea to bend your back over a medicine ball. Personally I think that normal crunches won't do you much damage and 'rope pull down' cable crunches are even safer and more effective once you're more advanced.
If you're really worried about your back though. Do 'core' workouts. Here are some good examples of those http://www.youtube.com/watch?v=NXD6...660E6990&index=15&playnext=2&playnext_from=PL.
Its important for the sake of your back that you have a strong core but you won't see a real visible difference. Keep doing your crunches and leg raisers etc. if you want a good looking mid section. BUT, like the article says, its not a good idea to bend your back over a medicine ball. Personally I think that normal crunches won't do you much damage and 'rope pull down' cable crunches are even safer and more effective once you're more advanced.
If you're really worried about your back though. Do 'core' workouts. Here are some good examples of those http://www.youtube.com/watch?v=NXD6...660E6990&index=15&playnext=2&playnext_from=PL.
